Bridge Yoga Pose is a back bend pose that targets the spine and is ideal for yogis and yoginis at all levels.

ajna – the third eye chakra

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beginner | backbend | spine

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How To Do Bridge Yoga Pose

Begin in the Corpse Pose (Savasana), knees bent and feet flat on the floor. Walk your heels in closer to you, bringing the as close to your buttocks as possible. Keep your arms on the floor at your sides.

Exhale and press your feet and arms into the floor as you lift your buttocks off the floor. Keep your feet stationary as you lift, bringing your shins perpendicular to the floor. Clasp your hands together underneath the pelvis, extending your arms and pushing out through the hands. As you lift up and extend your arms, press your shoulders into the floor and keep them firm, making sure there is space between your ears and shoulders.

Continue to lift your buttocks until your thighs are parallel to the floor, keeping your shins perpendicular to the floor. Keeping your neck long and chin stationary, pull your sternum in toward the chin.

Hold this pose for 30-60 seconds, breathing deeply. To come out, exhale and lower your back downward, rolling from the upper back down to the tailbone. Lay in the Corpse Pose for a few breaths.

Notes

Breathe deeply through each step.

If you have a neck injury, do not practice this pose without a yoga trainer present.

Tips

Try placing a folded towel or blanket and placing it under your shoulders, protecting your neck and providing cushioning for your shoulders as you press them into the floor.

Stretches & Strengthens

All Muscles: Spine, lower back, chest, neck

Target Muscles: Spine

Health Benefits of Bridge Yoga Pose

Can reduce stress, anxiety and fatigue.

Can relieve back pain, headache and restless legs.

Can alleviate symptoms of asthma, high blood pressure (hypertension), osteoporosis and menopause.